STANDING SIDE BENDS

LYING MEDICINE BALL OBLIQUES

AROUND THE BODY (SMALL BALL)

SEATED TWISTS

12 - 15 slow turns each side. Breathe deeply throughout.

2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest.

2 Sets of 8 - 12 turns each direction with a light ball or tennis ball.

1 Set of 8 - 10 slow bends each side. Hold for 3 - 5 seconds in down phase.

WEIGHTED GOLF SWING

SEATED ROTATIONS

LIFT ONTO CROSSED LEGS

WEIGHTED LEG EXTENSIONS

Alternate sides for 30 - 45 seconds.

2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight.

2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets.

Work smoothly for 45 - 60 seconds, holding a small ball between feet.

WEIGHTED V-SITS

AROUND BOTH LEGS

THROUGH SINGLE LEGS

FINAL CIRCUIT FEEL THE BURN

Use the last 3 exercises.
Work continuously for 30 seconds or (15 each way) on each exercise.

Rest for 60 seconds then repeat again.

Smoothly lift ball up to your feet. 12 - 15 reps 2 sets.

Pass small ball under both legs for 30 seconds each direction.

Alternate each leg coming up, passing the ball under then over for 60 seconds